thats not much rest between the miles. I'm guessing the 6min miles isnt a terribly hard effort for you. I honestly think i'd feel worse stopping for 38 seconds than just running the 2 miles continuous.
How fast are you doing the 400s??

I never really do anything shorter than 800s (and i rarely run any of those), mainly because im a wimp. I know i probably should if i want to develop some speed, but running on the track hurts my knees and its hard to get myself to do intervals on paved surfaces.

Anyway, tonight i ran 40 minutes somewhat hard which came to 6.6 miles, then i rested a few minutes, changed shoes and went 30 minutes (4.5 miles) at a slower pace.

thats not much rest between the miles. I'm guessing the 6min miles isnt a terribly hard effort for you. I honestly think i'd feel worse stopping for 38 seconds than just running the 2 miles continuous.
How fast are you doing the 400s??

I never really do anything shorter than 800s (and i rarely run any of those), mainly because im a wimp. I know i probably should if i want to develop some speed, but running on the track hurts my knees and its hard to get myself to do intervals on paved surfaces.

Anyway, tonight i ran 40 minutes somewhat hard which came to 6.6 miles, then i rested a few minutes, changed shoes and went 30 minutes (4.5 miles) at a slower pace.

Nah, the 6 minute miles are pretty tough for me. The 38 seconcs are my motivation to finish the first mile I spend half pf those 38 seconds thinking "Oh man, that hurt," and the other half thinking "Again. Then it's just sprints. I do the 400s in 70-72 seconds these days, which is really not great, but I don't have the kick to go faster after the miles. I actually need at least a full 30s (on a good day) between these in order to get any decent time at all. The time between the sprints is probably best described as "troubled". i think that if I lost about 10 lbs, or even 5 lbs, I'd be considerably faster. I was when I was in Boston, but am apparently growing lazy and fat.

You run fast though. I find it tough to beat 40 minute 10Ks, even on a relatively flat route.

(...)
Anyway, tonight i ran 40 minutes somewhat hard which came to 6.6 miles, then i rested a few minutes, changed shoes and went 30 minutes (4.5 miles) at a slower pace.

Quote:

Originally Posted by LA Guy

Nah, the 6 minute miles are pretty tough for me. The 38 seconcs are my motivation to finish the first mile I spend half pf those 38 seconds thinking "Oh man, that hurt," and the other half thinking "Again. Then it's just sprints. I do the 400s in 70-72 seconds these days, which is really not great, but I don't have the kick to go faster after the miles. I actually need at least a full 30s (on a good day) between these in order to get any decent time at all. The time between the sprints is probably best described as "troubled". i think that if I lost about 10 lbs, or even 5 lbs, I'd be considerably faster. I was when I was in Boston, but am apparently growing lazy and fat.

You run fast though. I find it tough to beat 40 minute 10Ks, even on a relatively flat route.

First, at the first half-mile, I heard a dog barking, and ignored it. Well, it kept barking, and when I heard the scratching of claws on asphalt, I knew I had a dog on my tail. I turned and he ran around me and returned home. I was just glad I didn't scream like a little girl this time.

As I passed the four-mile mark (home), I kept running. For the next couple of minutes, my body said WTF WTF!!! SOS!!! WTF-SOS. Then it settled down and I finished the last lap.

Shoe, Sounds like you have an injury. Don't push it; give yourself time to heal or else it could become something more chronic. I have bad knees and I always feel like I'm pushing it right to the edge of where I'm causing damage, but over the years I've been able to gradually up my "mileage before knee pain sets in". Listen to your body. Try the following: 1. Don't run for a few days. 2. Ice and NSAIDs. 3. New shoes from a good running store where the rep can analyze your gait and help you choose what's best for you. Tell them about your knee pain and they may try to get you something with more support or shock absorbtion. 4. Check your gait and see if you are putting any sideways strain on your knee when you land. If so try to alter the way you strike and see if it feels any better. 5. Run on a treadmill. Sidewalks and roads are hell on your knees. 6. Mix up days with biking or other cardio to give your legs time to recover. 7. Do leg press or quad extensions at the gym. This can really help out with patellar tracking problems. Good luck!!

Sounds like you have an injury. Don't push it; give yourself time to heal or else it could become something more chronic. I have bad knees and I always feel like I'm pushing it right to the edge of where I'm causing damage, but over the years I've been able to gradually up my "mileage before knee pain sets in". Listen to your body.

Try the following:
1. Don't run for a few days.
2. Ice and NSAIDs.
3. New shoes from a good running store where the rep can analyze your gait and help you choose what's best for you. Tell them about your knee pain and they may try to get you something with more support or shock absorbtion.
4. Check your gait and see if you are putting any sideways strain on your knee when you land. If so try to alter the way you strike and see if it feels any better.
5. Run on a treadmill. Sidewalks and roads are hell on your knees.
6. Mix up days with biking or other cardio to give your legs time to recover.
7. Do leg press or quad extensions at the gym. This can really help out with patellar tracking problems.